Best weight lifting for weight loss reddit Include strength training exercises two or more days a week to help build muscle mass. Ideally you want a combination of cardio and lifting weights. Whether you need to lose 2 lbs or 400 lbs, you are welcome here! Members Online When I started to lose weight, simple CICO worked. Unfortunately, I have become extremely overwhelmed trying to think of how to properly fit all of these things into a "plan. ) but weightlifting is a fantastic way to stay in shape and lose fat. I've done my weight loss (79kg currently, 103kg at max) via fasting and don't have extra loose skin anywhere at around 40 year old. As a general rule of thumb, a 1-5 rep range is best for building strength, 6-12 is best for building muscle, and 15+ is best for muscle endurance training. Shooting for about . Changing your weight lifting routine will have little effect on losing weight. It will break down how much of each food category you should eat per day that can be measured by measuring cups. 👌🏻 I am not even training for anything (just to lose weight), have an office job, and get a minimum 15k steps a day. You can lift and lose weight (called cutting) or lift and gain weight (called bulking). Post your progress pics, workout routines, rants about TDEE, and more! Members Online That isn’t correct. As I said, I am an enormous fan of calisthenics and don't myself use any weights at all. 2) If there are weight loss advantages to fasted weight (and that’s a big if), it is pretty unlikely that they confer that much of a caloric advantage. Feb 20, 2024 · Discover the top 10 subreddits for exercise, health, and fitness to find new inspiration and workouts daily. Calories in, calories out. For protein grams per day, (1. Dial in and fully understand your nutrition. Again, the best workout is the one you enjoy doing AND will keep doing! If you like running, go run. Whether you need to lose 2 lbs or 400 lbs, you are welcome here! Members Online some people say strength training doesn’t burn many calories, but i think it depends what you’re doing. If you want to lose weight, watch how many calories you eat, if you want to get strong (and lose less muscle as your body sheds fat) lift weights. As your strength improves, consider adding dumbbells for added resistance. The reason they stay that large is because they are not in a calorie deficit. But i can customize one for you depending on your requirements and macros recquirement. Tues Thurs 20 min cardio followed by 40 min lifting. Weight loss is all about diet. i burned 400 calories in 1 hour (according to my fitbit watch). This is because your muscles are holding onto that water as part of the process of repairing themselves, which is what leads to muscle growth. Doing ab crunches or push ups for hours on end will just burn you out in a few weeks. As someone who has lost over 200lbs, I can tell you that weight loss is far more about diet than exercise (combination is always best of course). If you want to lose fat (which I’m assuming is the case), the best thing you can do is eat better and have a better diet. If you stay in a calorie deficit, including the weekends, you will burn fat and maybe put on a little muscle. Consider different fasting protocols. But if you really want to lose weight, diet does almost all of the heavy lifting. Lifting weights doesn't necessarily burn a lot of calories it's the cardio that does that. If you find yourself in that position, focus on the "Big 5" lifts: bench press, deadlift, squat, pull-ups, and the overhead press. " While not scientifically perfect, the PBS show Nova followed a group of sedentary Americans who started marathon training a few years ago. I already have ~500 lbs of steel plates but only 1 pair of 45s. Concurrent strength training and cardio training is optimal for fat loss . It's an hour walk in the morning and night. 4x/week, suitable for both strength and hypertrophy goals. some youtubers suggest putting 24 hours between cardio and lifting but its probably something that effects the really advanced lifters more than a semi-beginner You can lose weight by sitting and watching Netflix all day if you also reduce your calories. A 1kg weight loss/week would be aggressive and not maintainable. Lifting weights doesn't have much to do with weight gain. In summary, I found spending the same, or less, amount of time doing crossing training vs. The average weight training session can burn more calories then certain cardio. So long story short--pick the weights. Does not matter what workout you do if you aren’t eating in a deficit. If you like weights, go lift. My thighs are naturally big (even when I was still skinny last 2019). Cardio is not going to make you lose muscle. Lots of people lose weight while lifting. Any movement that you enjoy or at least don't actively hate will work. He is going to burn a fair amount of calories and get a moderate workout. The best way to lose weight through exercise is weight training. Strength training or weight lifting will change your life. Which is cutting it close for me. 5X body weight, which is actually more impressive. Comparatively, strength training is superior to cardio training for the purposes of fat loss . Unlike aerobic exercises that primarily target cardiovascular health, strength training helps sculpt and tone the body while promoting fat loss. Then I do a run, ideally 5 miles. A well-rounded schedule with cardio, strength training, and some HIIT (I wouldn't do more than 2 HIIT workouts per week to start), plus healthy eating, should get you results. Reply reply brotherwayne A place for people of all sizes to discuss healthy and sustainable methods of weight loss. your metabolic rate increases the more muscle you have. But you can't do true HIIT every day (burnout!). Lift With Sohee: Monthly training program developed by trainer Sohee Lee, which includes both a gym-based and home-workout-based version of the same program, plus access to a private Facebook group with the option to post videos and receive feedback. 25X your BW. I do think it is in general a superior practice. person B jogs at a managable pace for an hour a day, where he can maintain a conversation while running. Greg Nuckols argues that for strength atheletes "Low intensity cardio should be prioritized over interval training" You might get a better "bang for the buck" for a given interval workout, but LISS is something that can be done everyday if you like, and also won't affect your ability to do strength training the next day. I am a 210 lb guy and if I have a balanced diet of say 1800 hundred cals and do say a 33/33/33 even split I will lose weight really slowly, but if I do a split where carbs around 5% and fat is around 60 to 70 I see the best weight loss. Lifting does burn calories, but it shouldn't be your primary plan for weight loss. I really liked 100 Morning Meltdown and lost about 20 pounds while doing the doubles schedule. Haven't raced in a few years but started lifting about a year or so ago. In the long run, resistance training is better for maintaining weight loss, like you mentioned. cardio doesn't maintain muscle 13 votes, 11 comments. Yes, you can lose weight with diet and cardio exercise, but many years of experience and personal research have taught me strength training is the most viable way to make a change, and keep it. However, weight lifting can help as it can help with muscle maintenance and growth. Large muscle groups like your legs. I’ve seen more results with weight lifting than I did with months of IF at 1200 (I still do IF, but I’m not so insane about it now) . " In February 2022, I ditched all forms of cardio, even got this sticker for my water bottle, and noticed a drastic change in my body recomp. My doctor wants me to incorporate more weight training into my routine. For overall body composition, lifting weights and yoga are the two best things anyone can do, in my opinion. Here are the pro and the con that I experienced with a coach. You lose weight with your diet. I don't care a lot for the elliptical (used to, but don't now) or the rowing machines, so I hop onto the treadmill, put it at 7. When you lose weight you also lose other things like extra water(no longer needed) in your body, which is why the scale is changing by about 2 lbs when you are only netting half that in fat loss. Weight loss happens through calorie deficit which is best done through your diet intake. From intermittent fasting to cutting out protein shakes, these 10 strategies helped real people Jul 6, 2017 · Users share weight loss victories, struggles, and advice in this community, and we combed through the discussion to find the best weight loss tips. The most fundamental strength excersizes are the main compound Weight lifting provides a mode of exercise that burns more calories in the long term than cardio alone, builds up bone density and helps strengthen muscles. Strength training, even if at light spurts really do help a lot. Weight loss is achieved with a calorie deficit… Weight training and cardio can assist with this process. So far I thought about doing 2 weeks with 3x cardio and 2x weight lifting and then 2 weeks with 4x weight lifting and 1x Cardio and 1x liss cardio in sync with my energy levels throughout my cycle to get"the best of both worlds" but not sure if that makes any sense at all especially for maintaining muscle mass. It's part of an important and healthy fitness routine! For those looking to lose weight, it's especially important because when we lose weight our body pulls from energy stores. Years after that, she lost weight from instructing and taking aerobic classes. today, i did arms and back, and i only burned 200 ish in an hour and a half. 100% weight lifting. 5-10 degree incline (important!), and set the speed to something that will keep my heart rate around 130bpm throughout the workout. I assume you want a home workout routine since you said you have a pull-up bar. Jan 29, 2019 · Losing weight is hard, but many Ask Reddit threads offer easy dieting and weight loss tips. Right now I’m doing weights 4-5x a week and cardio 2-3 times. Also, take the time to work out a routine with her and show her the ropes at the gym, because the free-weights section is super intimidating for beginners, especially HIIT is great for weight loss as it boosts your metabolism (calorie burn) even after you're done working out. 3-4 30-minute workouts a week will give you results. 3. It is high intensity endurance weight lifting that will help you lose your belly fat. Working out is good for you, but it's much harder to burn calories than it is to (not) eat them. Okay, so, I’m 5’2” and have been consistently weight lifting for two months. Pro: If you can do something like 4x50 with 30 second breaks, do one coached session a week, and do 3 other swim workouts during the week you will be able to advance your single session workout yardage by 100 yards without much strain, some weeks you can jump up 200 yards. A place for people of all sizes to discuss healthy and sustainable methods of weight loss. and see if I gained, maintained, or lost weight, then make notes/changes dictating what I should do the next time I eat it, in order to lose weight. But don't forget you want your entire body to be strong, so work out every muscle group for the best balance. And clean diet. I set expectations that I know I don't expect to lose as much or even lose certain weeks but I know I'm getting stronger! I hope this helps! Feel free to message me with any questions! A strength workout's impact on weigh loss is very minimal. Weight loss is about diet (read: calorie deficit). Whether you need to lose 2 lbs or 400 lbs, you are welcome here! cardio before will impact weight training. Weight training is not done to burn calories. You really cannot out train a bad diet! For example, I have a few friends who are marathon runners and are overweight/obese. So I had to supplement with exercise and adjust my deficit accordingly. Weight loss is about calories in vs calories out. Hi! So I've decided I need to lose some weight, specifically stomach fat, and sadly I am unable to go to the gym every week like most people recommend, so I'm looking at "At-Home Workout Routines" to help me since I've been told that a gym isn't required for weight loss. Hi! So I've decided I need to lose some weight, specifically stomach fat, and sadly I am unable to go to the gym every week like most people recommend, so I'm looking at "At-Home Workout Routines" to help me since I've thankfully been told that a gym isn't required for weight loss. I gather that you want to build strength, I assume through a resistance training routine. That’s why slow and steady wins the race. So with the limited information i have a good workout/ eating plan would be a workout the target each muscle group 2-3 times a week with some low intensity cardio sprinkled in there, though the cardio is not super important. Cardiovascular exercises (like walking, jogging, or cycling) and strength training can be practical for weight loss. I work out (weight lifting) 4 times a week, and I eat a lot right now to gain musclemass. it was just a very noticeable slowdown from a consistent 2lbs per week weight loss to 1lb per week overnight. I don’t have tips or tricks for the workout itself, but I do think it helps my consistency to start at the exact same time every day and I take the “lay out your exercise clothes the night before” advice one step further and sleep in my workout gear. At first it was only cardio bc I wanted to lose weight, that was my priority, so I did 3x a week 45 min grow with Jo workouts . Whether you need to lose 2 lbs Hi! So I've decided I need to lose some weight, specifically stomach fat, and sadly I am unable to go to the gym every week like most people recommend, so I'm looking at "At-Home Workout Routines" to help me since I've thankfully been told that a gym isn't required for weight loss. yesterday, i lifted and i hit legs. there was no slow transition from 2lbs/week to 1lb/week. Weight lifting specifically builds muscle mass and the afterburn will give you more bang for your buck. Regular Exercise: Incorporate regular physical activity into your routine. Weight loss happens in the kitchen, definition happens in the gym. A lot of people falsely assume that if they just start working out the weight will fall off. I exercise in the morning before work, and it works really well for me. If you can lose 40 lbs but maintain a 300lbs squat all of a sudden you’re lifting 1. People lose weight by consistently eating at a deficit. I go out. it seems the go-to for weight loss is cardio but a lot of the literature shows that resistance training is just a good, if not better. Treadmills help with your cardiovascular health. Are you looking to lose weight or fat? 2 different things here. I started doing 15 min cardio + 30-45 min strength. But one thing I’ve learned from my coach and all my years swimming is that the best way to get better at swimming is to swim more By training your muscles you're more likely to retain it during weight loss, which keeps your metabolism up, which burns more calories, which means you lose weight easier. For evwnaple a hour of heavey lifting (take leg day for example) vs walking. A good HIIT workout Pros: Good quality, goes up to 45-50lbs (among the best for a short weight vest), strap makes it easily adjustable, adjustable weight increments b. skinny but still with pockets of fat and no muscle mass. Try 4 or 6 months at the same pace and you should see a difference. This is a sub for petite women to come talk all things weight-loss, weight-gain, and fitness. The fastest way to lose weight for an overweight person is cardio. It was the best deal I could find by far on new, milled steel plates from a name brand with a guaranteed 2% weight tolerance. Only skipping breakfast might work for some people, but for others, it's not enough to lose much weight and is probably better suited to maintain weight loss. Then I went back to drinking, regained all that weight and did OMAD again in 2021 to drop all the weight once more. Diet affects weight loss more than exercise. Weight lifting increases your muscle mass, and increasing your muscle mass is the best way to ensure you burn more calories without reducing your metabolism. this is possible. Almost everything I've found so far has been diet, lots of cardio, then weight training. $23/month. I'm partial to 5/3/1 for beginners as it limits rest times, will build some strength, and is all around a good starting point, but IIRC it's only 3 days a week. I've found I can eat a Double Whopper from Burger King, And a Spicy Chicken Sandwich from Wendys in the Same Day And STILL Lose weight! Edit: cardio for weight loss is important because you could do cardio for 45 mins without actually stopping where as in weight lifting you have to stop, that's why cardio burns more calories. I have to either go too lean from 1500 to lower. Stop eating so much sugar, control your portions, and WALK (walking at an incline is more effective/easier than running for weight loss). Weight training is done to increase and or preserve muscle mass, and is very important when dieting. The most I ever ate (and not gained weight) at the most intense my training ever was, I tabbed at 3400cal/day with about 65% carbs and probably at least two huge binge meals where I'd eat that much in a A place for people of all sizes to discuss healthy and sustainable methods of weight loss. But it is also a harder one to do. Right now my routine is: Mon, Wed, Fri Cardio, 45-60 minutes of either biking or running. people are really quick to say that cardio burns more calories which seems like the better option but weight lifting helps to maintain and even put on more muscle mass. This is covered in more detail in the wiki. For example if you squat 300lbs at 240lbs body weight that’s 1. The Quandry: Either my google-foo is weak, they're hiding behind the curl-rack, or they don't exist. Strength training doesn't burn many calories in and of itself. Something intense but still maintainable for 30+ mins is preferable in my opinion. It is the best cure for skinny fat by helping you lose fat and gain muscle. Walking has a lot of health benefits not including weight loss, so I would still suggest it. If you're in an extended calorie deficit ("cutting" in bodybuilder lingo), you will fatigue more quickly, increasing the chances of raising cortisol, over training, etc. 5) x (you weight in kilos) should be enough to start with. If you're starting from nothing maybe start with a 20 minute walk 3 times a week. So far that's the only change I've made to my diet and I've lost 8lbs in 2 weeks, I know most of that will be water weight but it's nice to see a positive change. If you like biking, go bike. 4. I attend a YMCA so had the option to go from pool, weight, track, spin class without much effort. In my recent experience, keeping cardio to long, low intensity only (religiously)- like two or three hours of cycling per day at less than 130bpm or casually walking for two hours is remarkably effective at spurring weight loss and due to the low intensity doesn’t make me raging starving like lifting or doing intense cardio work. The best type of training to lose fat is the type of training that keeps you motivated to exercise multiple times a weekin ur case weight lifting. If you notice a plateau in weight loss, re calculate how much you should be eating. Life is short - enjoy the physical activity you do! I have been trying to come up with a plan to help myself lose weight - including eating habits, cardio & weight-lifting exercises, and just general better habits. Mar 21, 2024 · To help you find the best online workout program to suit your needs, the Forbes Health editorial team analyzed more than 20 programs, ranking them based on price, device accessibility, workout Weight lifting itself will not make you lose weight. As weight loss too fast may cause you to have a lot of 'loose fat' leftover that needs burning off and or turned into muscle. Cardio and weights are good for your health for many other reasons, but reducing caloric intake is the best way to lose weight. Plus, every bodybuilder or weight lifter that I know personally trains cardio for 5-10 mins before or/ and after every workout I don't have personal preferences or feelings, but I can certainly provide you with a popular and effective 4-day split workout plan that many people find beneficial for building muscle and strength. And I started to lose weight quick, but slowed to a standstill at one point. But your premise that it feels pointless to lift weights when you are overweight is bullshit. You can search other posts in this sub asking about weight loss that have more comprehensive answers to this question. A lot of people who wanna lose weight go start pumping iron, doing hella abs, “running” on the Elliptical 😑… these won’t do shit. You’ll put on muscle and lose fat. Now, remember that the main process of fat loss is a caloric deficit. This subreddit is dedicated to those who are looking for weight loss tips, quick weight loss techniques and healthy natural weight loss products. Maintaining a healthy diet is the best way to ensure you lose weight. First off - weight lifting doesnt lose weight. Even your hardest training session might burn 1-200 calories. Slowly increase to avoid Injury and exercise burnout. I understand that weight lifting is being pushed on everyone theses days and understand the value but it is misleading to tell overweight people who need to lose 75lbs or more is all they need is weight training to lose weight. Endurance training is a type of aerobic exercise. I will tell you running has been very effective for me. Of course other things have to be aligned as well (diet, sleep, hydration, etc. In order to lose weight you need to be in a calorie deficit. There’s a lot of variances when it comes to “normal” dieting and exercise that make it much harder to see and maintain weight loss. The Plan: diet + weight training. Think of your lifts in relation to your body weight, then you can stay motivated. If you get to a point where it feels like you’re bumping up against a wall take a deload week where you cut all the weight down to 50%, then restart your cycle at 10-20% less weight on all your movements and keep moving through the progression. Saturday is 60 min lifting with a trainer and Sundays are either off or maybe will come in and lift for 30-40 minutes. Now, there is also the effect of gaining muscle in itself, which requires energy to do. 5kg/week would be ideal. she doesn't advertise or talk about herself as a PT so i don't think she's qualified for that, and i know from personal experience that lifting works best for me in general. It's not necessary to wait until reaching your goal weight to incorporate strength training; in fact, building muscle can enhance weight loss efforts by boosting metabolism. big difference. Count your calories and put yourself in say a 500 calorie deficit daily. Swimming will engage the specific muscles it engages (back, core, arms, delts, remainder to a much lesser extent), through specific ranges of motion, and with a low but high repetition resistance (I take 12-15 strokes to swim 25y, so a workout is on the order of 1500 total "reps" of a I did OMAD in 2017-18 and lost significant weight (~35 lbs). You lift weights to ensure that the weight loss is fat and not muscle. Sometimes shorter if I don't quite have the time or if my IT band is in a bad mood. There is a Dairy of a CEO episode on YouTube with Giles Yeo, a weight loss scientist, that is a brilliant watch and may help. That being said, a good workout program is always pretty key to my motivation. Therefore, you will lose fat. But I plan to do a very high protein diet, and continue doing my weight lifting. Getting started with weight training can be an intimidating endeavor, leaving beginners confused about what exercises they should focus on. Cons : A bit more restrictive seeming than either of the two options above If you’re asking if weight lifting without cardio can be used as effective weight loss tool, the answer is yes. We would like to show you a description here but the site won’t allow us. Best advice is find a pre-written program you like and can stick with and just run it. Purely anecdotal here - I tend to lose more weight/fat by running than lifting weights due to greater calories burned. For strictly weight loss - figure out how much you need for a balance between calories in and how much you burn. If you have access to a gym, I strongly recommend spending the money on a personal trainer, or looking for beginner strength training classes/ groups. It hasn't felt like "diet food", I really enjoy food and that's what's made me struggle in the past because I don't want to just eat boiled chicken and lettuce. Then I started working out with Caroline Girvan 30-40 min focused training on legs, arms and abs. Increase in muscle will help your BMR and will help your body burn more calories at rest. To answer what you asked though, best workout for weight loss for me has been cardio, I do a ton of walking, if at a gym I use a treadmill. If someone is eating more than they burn they won't lose weight. I started doing a 5x5 workout regime and adding weight. I was never a full-time professional athlete and I trained at most 6 sessions a week, for very brief points of my strongman and weightlifting life. Remember you can't out run a bad diet - lifting alone won't generate weight loss - it's a method of building/keeping muscle while reducing weight with improved eating protocols. However, if I just want to lose weight instead, can I keep working out as I do with weights. For diet, eat at least half your body weight in protein. This keeps me from getting bored and creates a good balance of strength/ flexibility/ endurance. Now that I’ve begun to lose some weight again, I’m wanting to introduce creatine in my regimen to help build my muscle more. He will not build much muscle, in fact he may tend to lose it (along with fat). Personal honesty and self accountability will get ya 80% or the way bud! However, I am fairly muscular and want to continue my weight training throughout my weight loss. I appreciate the benefits of running but makes my legs look pretty thin, plus I like weight training for the fitness and physical results. That could be walking, cycling, rowing, water aerobics, swimming, dancing, gardening, extreme ironing, yoga, zumba, resistance training, weight/power lifting, body weight exercises, boot camp type classes or anything else that gets you moving. i was hoping it was just a bad week but 7 weeks on i'm still only losing 1lb/week. Here are a few reasons why rice may be a good choice for weight loss or fitness: Rice is a good source of energy: Rice is a good source of complex carbohydrates, which provide energy to the body. It's not as efficient as other forms of exercise. It beats drinking hands down. I found the best fasting protocols for weight loss for me anyway were 3x24hours per week or 2x36 hours per week. Spending the same time on cardio and muscles and cardio always burns more kcal. The only way to lose weight is to eat at a deficit compared to what you’re burning. My story: Started lifting weights in November 2021 and I'd always walk on an incline for half an hour because "that's what I was taught and told to do for weight and fat loss. It will be easier for people to help guide you if we know what your goal is and where you're starting from. The muscle takes up energy for your body to maintain, so if you build a large muscle, you will find that it burns more energy to maintain. Weight loss has become an incredible part of our life and hence to know about the tips and tricks in it becomes significant. e. true. I know it will be difficult to put on any muscle mass while eating at such a deficit. 30 minutes of LISS after weight lifting seems to be the standard and you may add 1 or 2 of HITT per week as well. I also super set all my work in order to increase the amount of workout I get in a shorter period of time. Cardio burns more calories than strength training. What you need to do is eat less or do more cardio. 4 kg to 80 kg. "They" being women who have lost a significant amount of fat via diet and weight training alone. If you were to lose weight via diet and did cardio and no weights, you would likely end up skinny fat, i. I like you have no interest in gyms, but, as your questions illustrate, there is a lot of confusion on how to start at home. I think in terms of actual weight loss, diet is 95% of the game. I stopped doing IF and stopped caring about how much I was eating, so I gained 20 lbs. doing cardio after strength training will not help you lose weight and instead just focus on strength training. It slims down the weight (fat) you currently have so you looked toner, often times slimmer. cardio loses weight today, muscle boosts your basal metabolic rate which will make it a little harder to regress later. A bit of recomp is inevitable, as I noticed during my last few month of training, that although I have been in quite the calorie deficit, I have been growing stronger and muscles have been growing. The key points as far as swimming and muscle development go are "specificity" and "progressive overload". To convince your wife to lift, you need to show her good evidence, like this thread and other studies that show how weight-lifting is good for health and WILL NOT make her bulky. Weight lifting goes great with swim. Your cardiac (heart) muscle which helps your stamina and inturn helps your other muscles for when you do weight training. As far as weight loss and fat loss, this has been working well for me. You can workout all you want, but if the calories you consume is greater than the calories and energy your body burns, you won’t find progress. For weight loss it is about 80% diet and 20% physical activity. 30-40 minutes in a gym, 3-4 times a week do wonders (talking from experience). Being heavier was not her goal. It may be worth the time to look at a TDEE calculator to get your macros in check. eat these foods. Rice can be a part of a healthy diet for weight loss or fitness when consumed in moderation and as part of a balanced diet. if i had to choose between weight lifting and cardio, i will always pick weight lifting. If you don’t have access to a gym, start with beginner This schedule isn't hard for me but it does take an inordinate amount of time, and even with work from home I don't end up eating dinner until 8:30-9 PM because I have to wake up so early and work so late to stay on top of things. That’s why so many people on intense weight loss programs end up gaining weight back- not because of lack of discipline (maybe in some cases), but because you’re body is smarter than you. Cardio will help you lose weight, that includes both muscles and fat Weight lifting helps you build muscles and drop fat There's even a recent study that shows that between cardio, weightlifting, and cardio + weightlifting, only weightlifting is the most efficient. Combining both cardio and strength training is a well-rounded approach for optimal results. Sometimes, our bodies confuse thirst with hunger, leading to unnecessary snacking. it was very sudden and the only thing that changed was swapping 30 mins of cardio for ~45 mins of lifting. Aug 7, 2024 · Strength training for weight loss focuses on building muscle mass, which can lead to increased metabolism and calorie burn even at rest. The reduced energy weight lifting I did actually allowed me to break through a plateau. Cheat days You can absolutely lose weight with strength training and without cardio, it's simply a matter of eating fewer calories than you burn. The best combination for me is some weightlifting (but I don’t squat with weights for example), body weight strength training, 20 min of cardio a day, and some yoga and Pilates. Regardless of their workout. Personally I have seen great results in a mix of cardio, and weight training. I really prefer to pair cardio (running, swimming, cycling) with some weight lifting, and if I can fit a 4th workout in for a week, I add in some yoga. When you do weight training, your body is still burning calories after you're done your workout. Running hard for 20 minutes completely sapped my strength and caused about a 25% weight reduction in all my sets. A normal 45 minute weight training session for me burns like 230calories. I feel like I add weight, add strength all while still running and doing spin. Then I started going on 30 min walks so I worked out 5-6 times a week . If you're just maintaining size/strength, a little lifting does, in fact, retain muscle mass - but be careful. Also, cardio is a great fat burner. But if you want to lose weight as soon as possible with less effort as possible weight lifting works the best. . Just the same as someone who eats junk. I've added a lunch walk and that typically gets me to 20k. If you cut out carbs and sugar you will very likely lose weight. of course, it was fairly intense and difficult, but it was strength training nonetheless. A keto diet will help a beginner lose weight more consistently than a “normal” diet. Engage in regular physical activity: Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking or cycling. For me personally I need to reduce carbs to be on the lower side ( Near Keto Levels) to have a real impact. I'd suggest doing measurements with a tape measure. Aerobic or Cardio Exercise. You’ve got this and know you are not the only 15yo struggling with their weight. Marathon running does not itself cause weight loss or weight maintenance. Once I reach my goal weight I will probably up the lifting time and do more 3 mile runs. On top of general weight lifting, you should do mobility and core training. Right now weight loss is my priority, so I lift 4 days a week for ~25 minutes per session, alternating upper body and leg days. 5. I counted calories, worked great. Goals: lose weight, enhance the hourglass figure, grow sidehips, and get a fuller butt without enlarging my already big thighs. When you start lifting, you will most likely retain some water. But once the listing is over. The 3500 number is for burning fat, but your weight isn't only fat. Muscle is denser than fat so weighs more, so if you do a lot of lifting, but don't see the scale move, you should probably start using other measurements. Upper body push, upper body pull, lower body push, lower body pull. My main goal at the moment is losing weight as I am quite overweight and want to get get from (currently) 89. Stay Hydrated: Drink plenty of water throughout the day. However, this shouldn't be looked at as a negative. Some days with a weighted vest. Your body shape will look better, too. Whether you need to lose 2 lbs or 400 lbs, you are welcome here! Members Online Best of Reddit; Topics; Content Policy A place for people of all sizes to discuss healthy and sustainable methods of weight loss. If your main goal is fat loss, then it's a good idea to do some cardio, however, don't do so much that you hinder recovery. Cardio uses more calories than weight lifting (45 mins run will burn 600 calories vs 200 for an hour workout). Currently, I weight train 3x/wk, and run 2-3miles every other day (sometimes on weight days). It is impossible to lose weight and still be eating way over their calories. What you need to do is A) start strength training (whichever one you’d like) B) eat enough protein daily (to make sure you get the nutrients you need to survive and recover) C) eat slightly below maintenance calories. Been doing comp swim for 9ish years and serous weight lifting for about 2 and it’s highly beneficial. The best piece is the one that you'll use the most frequently and/or for the longest amount of time. Only 1 lost weight, and it was because of an intentional diet. I have generally weaker arm strength, probably because my forearms are noticeably smaller with respect to my body frame (people point it out everytime). This is why they suggest you lose 1-2 pounds a week. The real focus is learning the movements so you don't get hurt lifting. swimming to be more effective for weight loss. Don't know if that amount of weight loss is enough to create much loose skin though as it's still in a normal weight loss range. Do cardio for health, and also to burn some more calories. Since we both despise Also- look up the container method for healthy weight loss. Or does weight lifting do nothing for losing weight? & SHould I just stop lifting weights and do 4 days of If you want to lose weight eat less calories. Cardio is best for weight loss and strength training for toning. Whether you need to lose 2 lbs He will get faster and stronger, but will not build much endurance or lose much weight. It's either an 80/20 or 90/10 split for caloric reduction vs activity increase contribution to weight loss. Aiming to run a 20 minute 5k (which I did eventually achieve). Also - youve been doing it a month. 60-100 days, Gardening season cleanup/planting 10 hours manual labor, I did manage to get a few sessions of weight training and resistance training after work. ANd just lowever my calorie intake to be on a negative. Some great advice in this thread, just adding that weight loss is done in the kitchen, and we can’t out-exercise our diets. Weight training won't help you lose weight, but it WILL help you lose FAT which is usually the ultimate goal. So a person can eat 1300 calories (their specific deficit whatever) of pure junk and still manage to lose weight. I am 5 foot 8 inches (female) I eat 1800 calories a day also struggle with binge eating disorder but have improved drastically I workout 3 to 5 days a week Cardio for 20-40 mins each session and weight training for 15-30 minutes each time 2 reps of 15 on multiple arm and leg machines My job is physical I get 9000 to 15000 steps a day plus PS: In no way i am dissing rowing or any other exercise. Feb 13, 2025 · Best Supplements for Weight Loss; Best Supplements for Bodybuilding; Best Online Workout Program for Strength: JuggernautAI; Best Online Workout Program for Cardio: iFIT; We would like to show you a description here but the site won’t allow us. While walking is a great way to stay fit and loss weight. Just about any routine you can maintain safely will be good when you start from being out of shape. but i'm still not going to avoid It is said to help with getting rid of excess skin also. Focus more on weight training and add on cardio when you have time, although you don't have to do a lot to get good returns. Takanos blurb on nutrition was similar. Post your progress pics, workout routines, rants about TDEE, and more! 30-60 days Short sessions of resistance training, 15-30 min walking for a few miles every few days. Wrong. Mix it up is the best way, do weight lifting to gain muscles and help burn the calories faster, and do cardio to lose weight faster and it's simply good for your overall health. I find that I have the same level of hunger after burning 700 calories in an hour long run as burning 300-500 calories in a two hour lifting session. I would have bought them, but I re-evaluated my needs and went with bumper plates instead. Now at age 32, I’m more serious about lifting weights. ijljbspy lvdvh rws sfupu dcqd quo gajtw turt odllgwss sbgkq owvutmyug cias ozz kchl rckn